Nootropics in Pre-Workouts: Focus Ingredients Explained

Nootropics in pre-workout are the "focus" ingredients added alongside caffeine, such as L-tyrosine, choline (alpha-GPC or citicoline), L-theanine and sometimes huperzine A. Caffeine has by far the strongest evidence for alertness, while most of the others have small or mixed research and are often dosed below what studies used. Here is what each one does, how good the evidence is, and how to tell a well-dosed focus pre-workout from label padding.

Pre-workout focus ingredients at a glance

The pattern is clear: caffeine does most of the work. The other ingredients are worth having only if they are listed with a clear amount that is close to the research dose.

Caffeine and L-theanine

The International Society of Sports Nutrition (ISSN) caffeine position stand says caffeine consistently improves exercise performance at 3 to 6 mg per kg of body weight, and that it may improve attention and vigilance in most people. That is why almost every focus pre-workout is built around it. Keep your total within the Australian guidance, which our post on pre-workout caffeine limits explains.

L-theanine is an amino acid found in tea. A 2014 meta-analysis found moderate effects in favour of combined caffeine and L-theanine for alertness and attention switching in the first two hours after taking them. The same review found the caffeine dose seemed to matter more than the theanine dose. Many people like theanine because it takes the edge off caffeine, but the evidence for that calming effect in a gym setting is thin.

If your pre-workout has no theanine, you can add your own. Best Naturals L-Theanine has 200 mg per tablet at about $0.42 a tablet at the time of writing.

L-tyrosine: helpful under stress, not a daily brain booster

Tyrosine is an amino acid your body uses to make dopamine and noradrenaline, chemicals involved in alertness. A 2015 review found tyrosine seems to improve mental performance mainly in short-term stressful or demanding situations, such as cold, sleep loss or multitasking, when those brain chemicals are running low. It found little reason to expect an effect when you are well rested.

Many of those studies used single doses scaled to body weight that were larger than the 1 to 2 g found in most pre-workouts. So tyrosine in a pre-workout is reasonable to have, but do not expect to feel it. RAW Essential Pre-Workout is one of the better-dosed examples we stock, with 2 g of L-tyrosine and 200 mg of caffeine per scoop.

Choline: alpha-GPC and citicoline

Choline is used to make acetylcholine, a chemical messenger involved in muscle control and memory. Pre-workouts usually add it as alpha-GPC or citicoline (also called CDP-choline).

Alpha-GPC

In a small 2015 study of 13 college-aged men, 600 mg of alpha-GPC a day for six days increased lower-body peak force in a strength test more than a placebo did. It was a single small study funded by an ingredient supplier, so the evidence is limited. Some pre-workouts use a 50% alpha-GPC powder, which gives only half the amount shown next to it on the label. Nutricost Alpha GPC gives 600 mg in a two-capsule serve if you want to match the study dose.

Citicoline

A 2012 study of 60 healthy women aged 40 to 60 found 250 or 500 mg of citicoline a day for 28 days reduced errors on an attention test. Again, it was small and short, and some authors worked for the ingredient maker. Axe & Sledge Intake lists 125 mg of citicoline and 1 g of L-tyrosine per scoop, alongside 150 mg of caffeine, so one scoop gives half the lowest daily dose used in that study.

Huperzine A: the one to be careful with

Huperzine A comes from Chinese club moss and slows the breakdown of acetylcholine. According to Operation Supplement Safety, a US Department of Defense program, it is an approved drug in some countries and is used in many Chinese hospitals for Alzheimer's disease. It also says no studies to date have shown huperzine A improves mental performance in otherwise healthy people.

Reported side effects include a slower heart rate, nausea, dizziness, sweating, blurred vision and trouble sleeping, and long-term safety is not well understood. It may also interact with prescription medicines. If you take any medication, have a heart condition, or are stacking several focus products, check the label for huperzine A and talk to your GP or pharmacist before using it.

How to choose a focus pre-workout

• Look for clear amounts. A proprietary blend that hides the dose of each ingredient makes it impossible to compare with research.
• Check the caffeine first. It is the ingredient you will feel. Our pre-workout label guide shows how to read the panel.
• Do not stack focus products blindly. Two products with huperzine A, or a pre-workout plus several energy drinks, adds up quickly.
• Consider adding single ingredients such as L-theanine or alpha-GPC to a simple pre-workout, so you control each dose.

Prices are at the time of writing. For standalone focus supplements, browse our focus and energy range or read our guide to nootropics for focus.

Our verdict

Nootropics in a pre-workout are a nice extra, not the main event. Caffeine gives you most of the focus, L-theanine pairs well with it, and tyrosine and choline have limited evidence at the doses most labels use. Skip products with huperzine A if you take medication, unless your GP says otherwise. For a well-labelled all-rounder, RAW Essential Pre-Workout is a sensible pick, and our best pre-workout in Australia guide compares more options.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Out of stock means it was listed but not available that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

RAW Essential Pre-Workout 30 serves$69.95Axe & Sledge Intake Melon Pop$49.95Best Naturals L-Theanine 200 mg 120 tablets$49.95Nutricost Alpha GPC 600 mg 60 capsules$59.95

Browse all focus and energy supplements and pre-workouts.

FAQs

What are nootropics in pre-workout?

They are ingredients added for focus rather than muscle pump or endurance. Common ones are caffeine, L-theanine, L-tyrosine, alpha-GPC, citicoline and sometimes huperzine A. Caffeine has strong evidence for alertness. Most of the others have small or mixed research, so check that the label lists a clear amount for each.

Does L-theanine cancel out caffeine?

No. A 2014 meta-analysis found that caffeine and L-theanine taken together had moderate benefits for alertness and attention switching in the first two hours. Many people feel the combination is smoother than caffeine alone, but theanine does not stop caffeine working, and you should still count the caffeine toward your daily total.

Is huperzine A safe in pre-workout?

Huperzine A is drug-like and is an approved medicine in some countries. Operation Supplement Safety lists side effects such as a slower heart rate, nausea and trouble sleeping, says long-term safety is not well understood, and notes no studies have shown it improves mental performance in healthy people. Avoid doubling up across products, and talk to your GP before using it if you take any medication.

Is alpha-GPC or citicoline better?

There is not enough research to say. Alpha-GPC has one small study suggesting a strength benefit at 600 mg a day, and citicoline has one small study suggesting better attention at 250 to 500 mg a day over four weeks. Both supply choline. Pick based on the dose you can actually get, and check whether the label uses a 50% alpha-GPC powder.

Should I take nootropics separately from my pre-workout?

It can make sense. Taking L-theanine or alpha-GPC on its own lets you control each dose and use a simpler, lower-caffeine pre-workout. Just avoid stacking several stimulant or focus products at once, and check every label for caffeine and huperzine A.

Sources: ISSN position stand: caffeine and exercise performance (2021); Camfield et al. 2014, L-theanine and caffeine meta-analysis; Jongkees et al. 2015, tyrosine under stress or cognitive demands: a review; Bellar et al. 2015, alpha-GPC and isometric strength; McGlade et al. 2012, citicoline and attention in healthy women; Operation Supplement Safety, huperzine A; product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.